Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Perch
  5. Compare
  6. Perch vs. Orange roughy

Perch vs. Orange roughy — In-Depth Nutrition Comparison

Compare

Summary of differences between perch and orange roughy

  • Perch has more vitamin B12, manganese, phosphorus, vitamin B5, copper, zinc, calcium, and vitamin B6, while orange roughy has more selenium.
  • Orange roughy covers your daily need for selenium, 131% more than perch.
  • Perch contains 24 times more manganese than orange roughy. While perch contains 0.9mg of manganese, orange roughy contains only 0.037mg.
  • The amount of cholesterol in orange roughy is lower.

These are the specific foods used in this comparison Fish, perch, mixed species, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Perch vs Orange roughy infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Perch
Perch
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +827.3%
Contains more PotassiumPotassium +90.1%
Contains more CopperCopper +156%
Contains more ZincZinc +346.9%
Contains more PhosphorusPhosphorus +152%
Contains more ManganeseManganese +2332.4%
Contains less SodiumSodium -12.7%
Contains more SeleniumSelenium +448.4%
~equal in Iron ~1.13mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Perch
Perch
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin B5Vitamin B5 +1453.6%
Contains more Vitamin B6Vitamin B6 +109%
Contains more Vitamin B12Vitamin B12 +368.1%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +140%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.82mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Perch Orange roughy DV% diff.
Selenium 16.1µg 88.3µg 131%
Vitamin B12 2.2µg 0.47µg 72%
Manganese 0.9mg 0.037mg 38%
Phosphorus 257mg 102mg 22%
Vitamin B5 0.87mg 0.056mg 16%
Copper 0.192mg 0.075mg 13%
Cholesterol 115mg 80mg 12%
Vitamin E 1.87mg 12%
Zinc 1.43mg 0.32mg 10%
Calcium 102mg 11mg 9%
Vitamin B6 0.14mg 0.067mg 6%
Magnesium 38mg 18mg 5%
Potassium 344mg 181mg 5%
Vitamin B2 0.12mg 0.063mg 4%
Protein 24.86g 22.64g 4%
Vitamin B1 0.08mg 0.045mg 3%
Vitamin C 1.7mg 0mg 2%
Polyunsaturated fat 0.472g 0.184g 2%
Vitamin A 10µg 24µg 2%
Saturated fat 0.237g 0.034g 1%
Monounsaturated fat 0.195g 0.439g 1%
Vitamin K 1.1µg 1%
Calories 117kcal 105kcal 1%
Fats 1.18g 0.9g 0%
Iron 1.16mg 1.13mg 0%
Sodium 79mg 69mg 0%
Vitamin B3 1.9mg 1.82mg 0%
Folate 6µg 5µg 0%
Tryptophan 0.278mg 0.23mg 0%
Threonine 1.09mg 1.03mg 0%
Isoleucine 1.145mg 1.058mg 0%
Leucine 2.02mg 1.797mg 0%
Lysine 2.283mg 2.092mg 0%
Methionine 0.736mg 0.728mg 0%
Phenylalanine 0.97mg 0.869mg 0%
Valine 1.281mg 1.083mg 0%
Histidine 0.732mg 0.474mg 0%
Omega-3 - EPA 0.101g 0.006g N/A
Omega-3 - DHA 0.223g 0.025g N/A
Omega-3 - DPA 0.036g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
3
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more FatsFats +31.1%
Contains more OtherOther +1236.6%
~equal in Protein ~22.64g
~equal in Carbs ~0g
~equal in Water ~66.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Poly. FatPolyunsaturated fat +156.5%
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +125.1%

People also compare

Perch
Perch vs Pompano raw
Pompano raw
Perch
Perch vs Rockfish
Rockfish
Perch
Perch vs Orange roughy raw
Orange roughy raw
Orange roughy
Orange roughy vs Sablefish raw
Sablefish raw
Orange roughy
Orange roughy vs Scup raw
Scup raw
Orange roughy
Orange roughy vs Seatrout raw
Seatrout raw

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/nutrients
  2. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.